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$9.95 Winter 2009/2010Volume 4, No. 3Ph

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Coaching Winter10:Coaching Spring 09 3/4/10 11:35 PM Page 1

Coaching Winter10:Coaching Spring 09 3/2/10 12:32 AM Page 2


COACHINGCOACHINGCOACHINGCOACHINGCOACHINGAT H L E T I C S qua

rterly

8 2010 Track Spikesby Cregg Weinmann

10 Starting Blocksby Dick Patrick

13 Indoor Conditioningfor Middle Distanceby George Gandy

19 2010 Spring ShoeReviewby Cregg Weinmann

25 Coaching Athletics talkswith Greg McMillanby Larry Eder

30 USATF Coaches Edby Dick Patrick

Volume 4, Number 3Winter 2009/2010

Group Publisher: Larry Eder, [email protected], 920-563-5551, ext. 112

Group Editor: Christine Johnson, [email protected]

Advertising: Larry Eder, [email protected], 608-239-3785

Writers/Contributors: George Gandy, Dick Patrick, Cregg Weinmann

Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun

Layout/Design: Kristen Cerer

Editor: Rachel Miller

Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI

Publisher’s Reps: Peter Koch Weser, [email protected], 310-600-9929

Special Projects: Adam Johnson-Eder, [email protected], 608-957-2159

Special Thanks To: Kristen Cerer, Sue Hall, Alex Larsen, Penny Mepham, TimGarant, Tom Mack, Mary Ward and Julie Wells

Dedicated to: Fr. Ralph Passerelli, S.J., Jim Marheinecke, Steve Pensinger, Dan Duranteand Terry Ward, a.m.d.g.

phone 608-239-3785; fax 920-563-7298

Coaching Athletics Quarterly is produced, published and owned by Shooting Star

Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson,

President, Larry Eder, Vice President. Copyright 2010 by Shooting Star Media, Inc. All

Rights Reserved. Publisher assumes no liability for matter printed, and assumes no

liability or responsibility for content of paid advertising and reserves the right to

reject paid advertising. Opinions expressed are those of the authors and not

necessarily those of the Publisher. No part of this publication may be reproduced or

stored in any form without written permission of the Publisher.

Coaching Athletics Quarterly is not related to or endorsed by any other entity or

corporation with a similar name and is solely owned by Shooting Star Media, Inc.

Publisher recommends, as with all fitness and health issues, you consult with your

physician before instituting any changes in your fitness program.

COACHINGCOACHINGCOACHINGCOACHINGCOACHINGAT H L E T I C S qua

rterly

On the Cover: Brett Gotcher, with coach GregMcMillan, Chevron HoustonMarathon, photo byPhotorun.NET.

4 Coaching Athletics Quarterly - Winter 2009/2010



6 Coaching Athletics Quarterly - Winter 2009/2010 Photo by: Victah, PhotoRun.NET

publisher’s note

Welcome to the Winter 09/10 issue of Coaching Athletics Quarterly. This

issue is a bit of a catch-up for us, and I send my apologies. We have been

without an editor for the publication, but the wait is over! We would like to

introduce Toby Cook, a second-generation university track coach, club coach

and former college competitor and high school athlete. Toby will be changing

how we do CAQ, and it will be all the better for you.

In 2010, watch for issues in May, July, September and December that will

be focused on sprints, jumps, throws and distances, in that order!

Enjoy the poster of Galen Rupp and Dathan Ritzenhein. Both now work

with Alberto Salazar's Oregon Track Project, which is under the watchful

eyes of Salazar and Jerry Schumacher. They are developing a

tremendous group of athletes, from Jerry's group (Matt Tegenkamp,

Chris Solinsky, Evan Jager, Tim Nelson, Shalane Flanagan) and

Alberto's group (Kara Goucher, Galen Rupp, Dathan Ritzenhein, Amy

Begley, Adam Goucher). Salazar was named the Nike Coach of the

Year, an award well deserved. Salazar has learned from his athletic

experience and developed a team that supports his athletes with

a holistic approach to distance running.

After the Osaka World Champs, Kara Goucher told us she had

been so completely prepared by Alberto that all she had to

worry about was the race. That is how coaching should impact

the athlete. At Coaching Athletics, we hope that we can assist you in

making your athletes better—so good, in fact, that you see them ranked in Track &

Field News! Lofty goals, so read on in 2010, and tell us what you think!

(Don’t miss our websites, www.coachingathleticsq.com and twitter.com/coachathletics)!

Regards,

P.S. Brett Gotcher, shown after his 2:10:34 debut at Chevron Houston Marathon, is

featured on the cover, and was coached in high school by my former training partner,

Dan Gruber, in college by Vinn Lananna, and post college by Greg McMillan. We hope

you enjoy Greg's interview. Also, we pulled the George Gandy piece, on Core Training,

from the vault and believe it is worthy of much discussion.

Larry Eder, Publisher


as ics .com

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determination are nothing new to Drake Relays and Lolo Jones. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sport by providing her with innovative footwear that propels

her to achieve her goals. Watch her at the 101st Drake Relays as she attempts to capture her fifth

100-meter hurdles title.

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Self-discipline, perseverance, and sheer deteermrminination are nothing new to Drake Relays andLoLololo JJono es. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sporrtt bybyproviding her with innovative footwear that prropopelelss

her to achieve her goals. Watch her at tthehe 1010 stDrakke ReR lays as she attempts to capture heherr fififtfthh


as ics .com

ASICSPresented by

CommitmentSelf-discipline, perseverance, and sheer

determination are nothing new to Drake Relays and Lolo Jones. It’s what has allowed her to overcome hurdles before ever stepping on the track. ASICS

supports Lolo and her commitment to the sport by providing her with innovative footwear that propels

her to achieve her goals. Watch her at the 101st Drake Relays as she attempts to capture her fifth


07 ASICS-DRAKE:Layout 1 3/5/10 1:45 PM Page 1

REVIEWSREVIEWS

Spring is in the air, so track & field competition can’t be far away. Since we want you to beas knowledgeable as possible, we’ve highlighted a variety of shoes for this season withreviews. As we did last year, we describe what we think are the best offerings from each

shoe company, followed by the “nuts and bolts” on the rest of the shoes we previewed from eachcompany’s line. What follows is a sampling of what we’ve seen, though more choices are avail-able—especially in the event-specific/field event shoes. However, it will be tough to find a dealerthat carries the full line of offerings from any company.

ASICS Japan Lite-ning 3$110

The third round ofthe Japan Lite-

ning continues torefine the shoe.

The ultra lightweightupper has been further pared

back with a perforated synthetic leatherthat hugs and supports the foot without overstretching, while still al-

lowing the foot to flex. The balance of flexion and stiffness in thePebax spike plate, unchanged from last year, makes the Japan Lite-ning a great option for finesse sprinters, but it also does a great job

for power sprinters with less mass, depending on foot size.

UPDATED Sizes: unisex 6–12,13 Weight: 6.2 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: perforated synthetic leather Innersole: sheet EVA

Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters on synthetic surfaces

Brooks Wire$100

The Wire is anew distance

spike forBrooks—its most

impressive track of-fering yet—and its goal is to

get you from wire to wire, in the lead.The shoe is more minimalist and matches the shape of the foot bet-

ter, much like Brooks’ road racing shoes. The upper is a pretty stan-dard mesh and synthetic leather combination, but the midsole andspikeplate are a real upgrade for Brooks. The midsole is full-length

BioMoGo, but now offers the ride of their road racers, includingtheir lightness. The Pebax spike plate gives a good measure of

springy responsiveness and traction for the speediest of middle andlong distance runners.

NEW Sizes: unisex 5–13,14,15 Weight: 5.5 oz. (w/spikes, men’s 11) Spikes: 5, replaceableUpper: air mesh, synthetic overlays Innersole: sheet EVA

Midsole: full-length BioMoGo Outersole: Pebax RNew Distance Plate, Shark Skin (heel) Recommended for: 800–10,000 meters on synthetic surfaces

Mizuno Osaka 5 $95

The Osaka 5 takesthe best of

round 4 andnudges im-

provement for-ward. The familiar

and effective molded EVA midsole andElite distance plate are unchanged, providing the responsive ride

and great grip associated with the shoe. The upper features reposi-tioned overlays that are also reduced in number to lighten the shoea bit more (almost half an ounce) without much visible change. The

color, however, has made a broad swing of the pendulum (after all,you can’t keep them the same from one season to the next!). Over-

all the performance will be a bit better, hopefully a PR’s worth.

UPDATED Sizes: unisex 5–13 Weight: 6.8 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA

Midsole: full-length CM-EVA Outersole: full-length Elite level distance spike plate Recommended for: 800–10,000 meters on synthetic surfaces

New Balance SD607 $75

After a number of successfultrack seasons,the SD607 is

now the refinedoption that will

please sprinters lookingfor a lighter, more finesse style of

sprint spike. Lighter by almost an ounce than the 606, and aimedat high school athletes with the familiar solid lever (read: less flexi-

ble) for intense sprinting. The upper is seamless synthetic leatherwith a full-length sprint plate paired with a midsole layer of EVA for

performance with a soft touch. Whether you’re running the reallyshort indoor 60 meters or the 400 outdoors, the SD607 can han-

dle sprinting and, almost as important, it looks good doing it.

UPDATED Sizes: men’s 4–13,14; women’s 5.5–10,11 Weight: 6.6 oz.(w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic, Phantom Liner

Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 55–400 meters and long jump on synthetic surfaces

Track & Field Spikes by Cregg Weinmann


08-09, 14 SPIKES:Layout 1 3/5/10 2:46 PM Page 8

REVIEWSREVIEWSPuma Complete TFX

Theseus 3 Pro $125

The BerlinWorld Champi-

onships high-lighted the Theseus since

it was worn by a sprinter youmay have heard of: Usain Bolt. The 3 Pro continues with the

proven thermoplastic spike plate, which still has good support andresponsiveness (despite dating back to the 2004 Athens OlympicGames). One of the most important improvements in the 3 Pro is

its improved fit courtesy of a new asymmetrical lacing system,which works with the new upper materials for better support and

security in a snug, foot-hugging way.

UPDATED Sizes: unisex 4–12,13,14 Weight: 6.5 oz. (w/spikes, men’s 11) Spikes: 8, replaceable Upper: synthetic leather Innersole: sheet EVA

Midsole: full-length EVA Outersole: solid rubber, TPU spike plate Recommended for: 100–400 meters on synthetic surfaces

Track & Field Spikes (continued)

Nike Zoom Rotational IV$100

The Rotational has beenamong the most

popular throwingshoes industry-

wide, and versionIV may strengthen that

reputation. It features one of the fastest rubber compounds on themarket in any competition shoe (because more controlled speedequals farther throws). The previous version had a single support

strap over the midfoot, which was well received and effective. TheIV maintains the effective design and performance of the outer-

sole/midsole, but now features an additional strap which improvesthe support and fit. Spin enthusiasts will be pleased with the contin-

ued performance. Surprisingly, the shoe works almost as well forshot putters who favor the glide technique.

UPDATED Sizes: unisex 3–13,14,15,16 Weight: 14.2 oz. (men’s 11) Upper: mesh, synthetic overlays, dual support straps Innersole: CM-EVA

Midsole: full-length CM-Phylon Outersole: full-length synthetic rubber Recommended for: rotational throws (shot, discus, hammer) on all surfaces

Saucony Endorphin MD2 $80

The Endorphin MD2 continues to be the most versatile of the Saucony track & field shoes. The long tra-dition of Hyde/Spot Bilt, which was the most prolific track brand in the U.S. 50–60

years ago, informs the current Saucony line: make the best spikes and makethem accessible. Aside from the usual minor adjustments, the spike plate and

midsole are little changed from last season, providing consistent performance.The weight savings here comes from the new use of HF-welded overlays in the

upper to lighten an already lightweight shoe, as well as improving support. That weightsavings can mean a savings of fractions of a second per lap, and who isn’t in favor of that?

UPDATED Sizes: men 7–13,14; women 5–12 Weight: 6.0 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: breathable mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA

Outersole: TPU Flexion spike plate Recommended for: 800–1500 meters on synthetic surfaces

adidas adiZero Avanti$110 UPDATED Sizes: unisex4–12,13,14,15 Weight: 5.7 oz. (w/spikes,men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU heel, Pebax spike plate Recommended for: 800–10,000 meters on synthetic surfaces

adidas Demolisher $115UPDATED Sizes: unisex 4–13,14,15Weight: 9.9 oz. (w/spikes, size11) Spikes: 8, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length EVA Outersole: Pebax spike plate Recommended for: 50–400 meters on synthetic surfaces

THE REST OF THE SHOES WE PREVIEWED

9Coaching Athletics Quarterly - Winter 2009/2010

Continued on page 14

08-09, 14 SPIKES:Layout 1 3/5/10 2:54 PM Page 9


Bob Larsen has been coaching Meb Keflezighi since thedistance runner arrived at UCLA as a freshman in the fall

of 1994. Their coach-athlete relationship has evolved intofriend-friend in their 15-plus years of collaboration.

“It’s been helpful to us to have been through the goodtimes and the not-so-good times,” Larsen says.

The most recent good time — a win at the New YorkCity Marathon in November that was Keflezighi’s first victoryat 26.2 miles and the first New York win by an American malesince Alberto Salazar’s in 1982 — was preceded by a toughstretch.

Two years ago, at the Olympic Trials held in New York’sCentral Park, Keflezighi finished 8th, with a fractured his hip— though the injury was not detected at the time. Worse, hisfriend and former training partner Ryan Shay died during therace.

Keflezighi couldn’t attend the funeral. His legs were soswollen, “like balloons” he remembered, that he spent thenext few days crawling around his hotel room on all fours. He

thought his running career might be over, a feeling that would surface often during the nextseveral months as he searched for a diagnosis and a cure.

“He talked about whether he could make it back,” Larsen said. “I said, ‘If you don’t,you’ve had a wonderful career. Either way, I’m with you.’ I felt he was going to make everyeffort to get it done.”

The stress fracture of the right hip was finally discovered months later after visitingdoctors in several cities. The conclusion was that Keflezighi, dehydrated from an illness onthe eve of the Trials, suffered calf cramps the last half of the trials marathon and alteredhis gait, resulting in the injury.

In the fall of 2008 Keflezighi spent two months of 12-hour-per-day rehab at theOlympic Training Center in Colorado Springs, away from his wife and two young daughters.He had to rebuild the right side of his lower body.

“You’re only as good as your wheels,” Larsen said. “That whole side needed balancingout, from the hip all the way down. The whole foundation needed to be reworked.”

The preparation laid the groundwork for Keflezighi’s revival in 2009 that included twomarathon PRs, the second the 2:09:15 in New York, and his 19th U.S. title in cross country.

His 20th came at New York, which doubled as the national marathon championship.Right after the race, he rated it his career highlight, better than his silver medal at the 2004Olympic marathon.

It was emotional. He took the lead for good at about 24 miles. As he was pulling awayat 241⁄2 miles, right at the spot where Shay collapsed in 2007, Keflezighi blessed himself.

Larsen still leans to the Athens Games as their career highlight: “You have moreopportunities at New York than you do at the Olympic Games. If you nail the OlympicGames, you’ve got to thank your lucky stars. Still, New York is so doggone tough. With thatfield, to do it there after all that time, wow.”

At 34, healthy again and with a major victory as part of his resume, Keflezighi iscommitted to staying in the sport through 2012 and possibly the Worlds in 2013. All withLarsen in his plans, of course.

He’s talking about either Boston or London in the spring.“God has blessed me with another chance,” Keflezighi said. “I have accomplished

many things. It’s possible there are others to accomplish. I don’t think my God-given talenthas been fully tapped.”

A Case MishandledThere are lessons to be learned from the way IAAF and South African officials handled thegender controversy of Caster Semenya, 18, the unknown South African 800 runner whosuddenly ran 1:56.72 in July and in August won the World Champi-onships Women’s 800 in1:55.45.

One lesson is that gender is not as simple as X and Y chromosomes. The other is thatdelayed action and public debate on private issues can be damaging, both to the runnerinvolved and competitors, who may be facing someone with unfair advantages.

Starting BlocksBy Dick Patrick of USA Today


The IAAF, South African officials, andrepresentatives of Semenya were still negotiating aresolution of the case as we went to press in earlyDecember. Two areas were involved: (1) Semenya’sWorld championships gold medal and prize moneyof $60,000, and (2) her future as a track-and-fieldathlete, based on still-continuing medical studies.The best bet is that she will be banned from futureinternational competition as a female but will keepthe Worlds gold medal and prize money. There wasalso the possibility that a second set of WorldChampionship medals would be awarded for thewomen’s 800.

According to a September report by the SydneyHerald and neither confirmed nor denied by theIAAF, Semenya has both male and female sexorgans, and an unusually high testosteroneconcentration, which would provide a hugecompetitive advantage.

The South African federation had Semenyaundergo gender testing before the WorldChampionships and elected to enter her in Berlindespite potential problems, though the federationinitially denied any testing. After the Augustchampionships, the IAAF announced there would befurther testing. All of this was played out in public,embarrassing Semenya.

“These international sports officials needed tosay to themselves that they were talking about a kidhere,” Mark Levinstein, a U.S. lawyer who hasrepresented athletes in disputes, told USA Today.“That they needed to get answers, that they neededto do that privately, that there might have beenspeculation surrounding her, but let’s make sureshe has a (legal) counselor, let’s make sure she

understands what’s going on, let’s make sure she isbeing taken care of. It doesn’t sound like thathappened, and that’s just sad, all the way around.”

John Cook, who coaches some top U.S. middledistance runners, including world 1,500 bronzemedalist Shannon Rowbury, has stated that otherfemale runners should boycott races that includeSemenya. He thinks her levels of testosterone couldenable her to run the 400 in 47, the 800 in 1:52 800and the 1,500 in 3:50.

“The main issue is the testosterone ratio,” Cooksaid. “It’s just too big an advantage. We may as wellgo back to the East German system where all islegal. We will not compete wherever she is. There’sno way we can compete with that testosterone level.It’s a joke.”

Looking at L’affaire Semenya from a longer-range perspective there have been enough previousgender-sensitive issues concerning women athletesthat the IAAF ought to have had an early-warningsystem in place for such cases, rare and difficult foreveryone as they are.

We think that USATF and USOC ought to besimilarly prepared — right now.

Phillips Jumps Back on Top Too bad the sport doesn’t have an annual comebackathlete award. If it did, Dwight Phillips would be ourcandidate for this year’s winner.

The 2004 Olympic long jump champion and’03/’05 world champion, now 32, disappeared fromsight after he was (1) injured, (2) missed making the2008 U.S. Olympic team, and (3) was not worldranked in 2008.


Coaching Winter10.e$S:Coaching Spring 09 3/5/10 2:38 PM Page 11


He put on a lot of weight, and was apparentlyfinished as a world-class jumper. That’s what mostpeople thought. But when he heard about the Internetchat room remarks that he was washed up, he decidedhe didn’t want to be “irrelevant” in ’09.

He got back into training — and with a vengeance —winning the world championship and posting five of thetop seven marks of the year, led by a PR 28-81⁄4.

The remake began last fall when Phillips returned tohis native Georgia and began working with LorenSeagrave, who wanted to return to track coaching fromhis speed/power work in other sports and who hadbecome affiliated with Life University, an Atlanta schoolfor chiropractors.

Before Phillips could straighten out his career, hehad to straighten out his body, pounded by years oftraining and landings. Specialists at Life put Phillipsthrough a kinetic chain neural deficit assessment (abody/muscle screen) to detect misalignments.

“The keystone of the process is the concept thatover time with a history of repetitive motion, imbalancesare created where communication occurs between thebrain and muscles,” said David Ward, Life’s director ofchiropractic sports performance. “We have developedin-house a system whereby we can identifycommunication disconnect, where it’s coming from andcreate a strategy of how to correct that.”

Phillips had plenty of problems that were keepinghim from reaching his potential. “We had to put Humptyback together again,” Seagrave said. “Basically hiswhole pelvis wasn’t firing right. He had inflammation ofthe lower abdominal region where the pubic bonecomes together. He (also) had hamstring issues.”

Once Phillips’ body was aligned correctly, Seagravespotted a flaw in Phillips’ running technique, correctinghis heel kick. “I shortened the backside of my

mechanics,” Phillips said. “It made me more efficient,faster. I ran taller. It made me have better mechanics offthe board. Loren still has the eye. That (observation) haspaid dividends.”

So has a drastic diet change. Eliminating favoriteslike pastries and cookies, the 5-11 Phillips droppednearly 25 pounds, to the mid 170s. Seagrave also gothim to realize the importance of rest and recovery intraining.

“Here’s a guy that loves track and field and trainingso much that he over-trained to the detriment of hishealth” Seagrave said. “Now he understands that in a lotof cases, relative to his experience and where his bodyis, that less is often more.”

A few more inches and Phillips could have a worldrecord, the 29-41⁄2 of Mike Powell, set in 1991. Phillipsalready has an odd one: that personal best, the 28-81⁄4from June, is the longest jump ever into a headwind.

Regarding Powell’s 18-year-old world record,Seagrave consulted with Powell’s former coach, RandyHuntington, and discovered that Phillips generatessufficient runway speed to make the record attainable.

“I’ve told him, ‘Brother, it never happens whenyou’re trying to break it,” said Seagrave. “It onlyhappens when all of the things under a confluence cometogether. You’re kind of surprised yourself when you setthe world record, like Bob Beamon (at the ‘68 Olympics)in Mexico City.”

Phillips, who ran a personal best 10.06 for the 100in May despite a stumble, would also like to break 10 inthe 100.

“He’s got this big buzz about being a 9.9 100 guy,“says Seagrave. “You’re not a man unless you run 9.9 inthe 100. I tell him, ‘Brother, 9 meters (29-61⁄2) trumps9.9 any day.”

Coaching Winter10.e$S:Coaching Spring 09 3/5/10 2:38 PM Page 12

13 Brooks:Layout 1 3/5/10 2:51 PM Page 1

ASICS Turbo Ghost 3 $80 UPDATED Sizes: unisex 5–13,14 Weight: 7.0 oz. (w/spikes,men’s 11) Spikes: 7, replace-able Upper: open mesh, syn-thetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA SoLyteOutersole: full–length Pebax spike plate with SharkDuo molding in heelRecommended for: 800–10,000 meters on synthetic surfaces

ASICS Turbo Phantom 3$85UPDATED Sizes: unisex 5–12,13 Weight: 7.0 oz. (w/spikes,men’s 11) Spikes: 7, replace-able Upper: mesh, syntheticoverlays, synthetic leahter, asymmetrical construction Innersole: sheetEVA Midsole: full-length CM-EVA Outersole: full-length Pebax spikeplate with SharkDuo molding in heel Recommended for: 200–800 me-ters and hurdles, on synthetic surfaces

Nike Zoom Rival D 4 $60 UPDATED Sizes: unisex 1–13,14,15Weight: 6.2 oz. (w/spikes,men’s 11) Spikes: 6, replace-able Upper: one-piece mesh, no-sew TPU film overlays, vented tongue Innersole: sheet EVA Midsole:thin EVA wedge, full-length CM-EVA Outersole: 3/4–length solid rub-ber, Pebax spike plate Recommended for: 800–10,000 meters on alltrack surfaces

Nike Zoom Celar 3 $80 UPDATED Sizes: unisex 4–13,14,15Weight: 5.7 oz. (w/spikes,women’s 8) Spikes: 5, replace-able Upper: mesh, syntheticone-piece outer shell with me-dial zipper Innersole: sheet EVA Midsole: full-length contoured Phylon Outersole: Pebax spike plate, injection-molded Sharkskin heelRecommended for: 100–400 meters on synthetic surfaces

Nike Zoom Javelin Elite$150 UPDATED Sizes: unisex 6–13,14,15Weight: 14.5 oz. (w/spikes,men’s 11) Spikes: 11, replaceable Upper: syntheticleather, synthetic overlays,breathable mesh, zipper clo-sure, and adjustable, angled strap at ankle Innersole: sheet EVA Midsole: full-length CM-EVA Phylon Outersole: full-length injectedPebax spike plate Recommended for: javelin on synthetic surfaces

Nike Zoom TJ $120 UPDATED Sizes: unisex 6–13,14,15Weight: 9.8 oz. (w/spikes, men’s 11) Spikes: 7, replace-able Upper: breathable mesh,synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVAPhylon Outersole: 3/4–length injected TPU Sharkskin heel, Pebax spikeplate Recommended for: triple jump on synthetic surfaces

Nike Zoom W2 $75 UPDATED Sizes: women 5–11,12 Weight: 4.1 oz. (w/spikes,women’s 8) Spikes: 4, replace-able Upper: breathable mesh,synthetic overlays Innersole:sheet EVA Midsole: full-length CM-EVA Phylon Outersole: 3/4–lengthinjected TPU Sharkskin heel, Pebax spike plate Recommended for:800–5000 meters on synthetic surfaces

Puma Complete TFX Miler 2 $60UPDATED Sizes: unisex4–12,13,14 Weight: 6.6 oz.(w/spikes, men’s 11) Spikes: 7,replaceable Upper: syntheticleather Innersole: sheet EVA Midsole: full-length CM-EVA Outersole:solid rubber, TPU spike plate Recommended for: 800–3200 meters onall track surfaces

Puma Complete TFX Sprint 2 $60UPDATED Sizes: unisex 4–12,13,14Weight: 6.4 oz. (w/spikes, men’ssize 11) Spikes: 7, replaceableUpper: synthetic leather Innersole: sheet EVA Midsole: full-length EVAOutersole: solid rubber, TPU spike plate Recommended for: 100–400meters on all track surfaces

Saucony Endorphin LD2$80UPDATED Sizes: men 7–13,14; women5–12 Weight: 5.2 oz. (men’s11) Spikes: 4, replaceableUpper: breathable mesh, HF-welded overlays Innersole: sheet EVA Midsole: full-length CM-EVAOutersole: TPU Flexion spike plate Recommended for: 1500–10,000meters and steeplechase on synthetic surfaces �

THE REST OF THE SHOES WE PREVIEWED continued

REVIEWSREVIEWS Track & Field Spikes (continued)

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at [email protected] © 2010 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission

of Running Network LLC. Reprinted here with permission.


12-14 SPIKES:Layout 1 3/4/10 10:19 AM Page 14



This article, in longer form, originally appeared inthe December 1987 issue of the British JournalAthletics Coach. In it, British senior coach GeorgeGandy discusses the circuit training program usedat Loughborough University. This program hascontributed to the success of many British middledistance stars, among them Coe, Buckner, Sly, andWade. Obviously, a circuit training program must betailored to a particular situation, but the editor feelsthe concept is under-used in this country and thattoo little attention has been paid to overall strengthand anaerobic conditioning by American middledistance runners.

To compete at world level a middle distancerunner needs more than just exceptional natural

endowments and a general commitment to fitness.Such are today’s standards that a large heart,powerful lungs and favorable balance of musclefibers honed by plenty of mileage and high qualityrepetitions are unlikely to be enough.

For the vast majority to achieve full potential,carefully programmed work is necessary to developstrength for force in the propulsive muscles and fortolerance of stresses by equally attuned non-propulsive elements. Sufficient freedom of jointmovements must also be ensured so as best toapply these forces, and enough specific enduranceto allow the process to be repeated as often and asquickly as required.

It must be stressed at the outset that theLoughborough Circuit is no constant unchangingphenomenon, and this does impose some difficultyon adequate description. Certainly, it is now verydifferent from when I first planned it, in 1974, to suitinternational 400 meter runners Gary Armstrong(46.2 secs) and Steve Scutt.

The filtering process whereby exercises havebeen replaced for reasons of value, safety,convenience or simply variety has continuedthrough successive generations.

There is nothing new of course in the idea ofcircuit training itself. It was originally conceived inBritain in the 1950’s as an all-round fitness trainingmethod in its own right, tailor-made for thestandard school gymnasium. Considerablecardiorespiratory emphasis commended it as apotential substitute for outdoor running sessions in

the worst winter weather. A standard sessioninvolved one or more laps (circuits) of exercisestations each requiring a prescribed number ofrepetitions. Usually each successive stationimposed a contrasting demand (e.g., arm exercisefollowing legwork) and individuals attempted tocomplete the total program inside given time limitsbefore progressing to a more demandingrequirement. Thus there was continuous loading onheart, lungs and circulatory system along withcontrolled intermittent stresses on selected musclegroups. With a little imagination the mix of theexercise can be varied and the "loadings" adjustedto satisfy more precise objectives.

The "Loughborough Circuit", as a term for thesession now employed, is actually something of amisnomer. Certainly it is by no means the onlyexample of such training on the Loughboroughcampus as several of the other University clubs usesome form of circuit and even within our own clubthere is an excellent gym-based session forsprinters and jumpers operated by another of ourclub’s coaches. Furthermore, for the technicallyminded, my session is really a form of "stagetraining"—a distinct derivation of circuit trainingaimed at greater local muscular stresses andthereby increases in specific strength endurance.

The basic approach is initial all-roundconditioning giving way gradually to a strongemphasis on legwork (specifically the propulsivemuscles of the quadriceps and gluteals) and, tosome extent, the stomach. Heart, lungs and otheraspects of general circulatory fitness are not ofparticular concern here as they are well-catered forin the remainder of my training program.

From October to January a typical weeklyWednesday evening workout makes use of 13exercise stations each coping with up to 9 people(in 3 groups of 3). Liberal use of preparatory staticstretching is also a feature of most sessions. After acouple of low-key familarization/pre-conditioningevenings the loading is systematically increasedusually to a maximum of 30 x 30 sec (1 minute) ...surely a sound foundation for whatever is to follow.

In February and March various formatmodifications are introduced. There is a trendtowards less volume all round and fewer exercisetypes, but with a higher quality demand. This is

Indoor Conditioning forMiddle Distanceby George Gandy, BAAB Senior CoachREPRINTED FROM TRACK TECHNIQUE #107


associated with an increased degree ofdifferentiation between event groups. Variousmaximum tests are included on an occasional basisfrequently with impressive outcomes (e.g., VictoriaLee 500 consecutive bent-knee sit-ups, Calum Orr2.2 secs for 4 meters rope climb, Steve Scutt 3consecutive rebounds from floor to front supportposition on gymnasium beam set at maximum reachheight). I have as yet no rigidly fixed formula,however, for best results in this phase.

Usually by April this form of training isterminated giving way to more event-specificrequirements with the forthcoming season in mind.

None of the exercises included is any wayrevolutionary. However, the total is believed to be apurposeful mix of the useful with the directlybeneficial. The order below does indicate directionof progression, although of course the starting pointdoes differ for each of the 13 participating groups:

1. BOUNDINGThe benefits in power and resilience of this form ofactivity are now well documented and commonlyaccepted. To begin with I seek simply a longer stridelength and greater height than in normal training,with upright trunk and flat-footed landings forsafety. As athletes improve, a horizontal limit to themovement of the leading thigh is sought, with rangeand drive of the arms exaggerated accordingly.Controlled movements are encouraged withdevelopment of height and distance until technicalcompetence and fitness become adequate forbounding at greater speed.

2. PRESS-UPSThis standard exercise is included with the feetraised somewhat to increase the weight taken bythe arms. Clapping between press-ups enhancesdifficulty and explosiveness when this is indicated.

3. KNEE EXTENSIONS, though the final 10-15

degrees of movement are included in order to work

the vastus medialis muscle (just above the knee to

the inside). Poor development and tone in this

muscle tends to an imbalanced action of the

quadriceps (the group on the front of the thigh)

affecting control of the kneecap and is frequently

associated with knee pain (joggers knee,

housemaid's knee, chondromalacia patellae). This

muscle is not worked adequately in easy to steady

running as the knees tend not to be strongly

extended through the final part of the range.

Moreover, once sore knees are experienced, strong

and complete extension is even less likely and so

the muscle is likely to deteriorate further as a

vicious cycle of decline ensues. Thus this exercise is

seen as remedial for some, as preventitive for

others.

4. SQUAT THRUSTS are a very dynamic and

demanding exercise involving gluteals, quadriceps

and stomach muscles—groups centrally involved in

all running, especially sprinting.

5. REBOUNDSThe athlete repeatedly drops from a front supportposition on a beam or bar (retaining hand contact)and rebounds two-footed from the floor to theoriginal position. A minimal knee bend, briefestpossible time of floor contact, and the leastpossible assistance from the arms should be theaims of this excellent routine for power andresilience.

6. CHIN-NEES is a modified form of sit-ups in which

the knees are picked up alternately towards the

upper body. The upper body rotates, alternately to

right and left as the sitting up movements take

place, developing the lateral components of

abdominal activity.

7. BOX AND HURDLE JUMPINGUntil recently the circuit included solely depthjumping—onto and off gymnasium boxes. The aimis to land and take off, with minimal knee bend,lightly and fast. Lately hurdle jumps have beeninserted as these seem to encourage a moredynamic reaction on floor contact. Double-footedlandings are preferred for reasons of safety.

8. HIP THRUSTS are only really demanding once

they can be performed explosively by the practiced

athlete. Then they are a strong gluteals exercise,

otherwise just something of a "breather" on the way

around the circuit.

9. SKIPPING has been added to the circuit recently

in order to promote further fast, dynamic activity,

not to mention coordination. Any technique is

acceptable to start with as long as light and high

foot contact with the floor is achieved, but gradually

the athletes are asked to progress towards a high

knee running action. The time allowance within the

circuit may be insufficient for this exercise to be fully

effective.

10. ROPE CLIMBSThis standard upper body exercise is tackledaccording to personal ability. At the highest levelusing arms only and two ropes, it contributes todevelopment of biceps, deltoids, and the musclesof the upper back.




11. CONTINUOUS STEP-UPSThis is a development from the ordinary steps of theHarvard test in which the movement for one workperiod is continuously and repeatedly on a singleleg. The height of the step is kept fairly low (no morethan 0.3m) in order to encourage strength of actionin the outer 10-15° of movement, as with "KneeExtensions." Assistance of the activity by use ofarms is not advised.

12. HORIZONTAL SPRINTING is another explosive

exercise which develops gluteals, quadriceps and

stomach. Good range of leg movement should be

established prior to speed.

13. BENT-LEG SIT-UPS (abdominal curls) reflect the

importance of tough, hard abdominal muscles as a

platform against which powerful propulsive muscles

can work. The importance of bent knees should be

noted as an attempt to "isolate" the abdominals

and avoid the tightening the of psoas muscle (front

and top of legs/front of lower pelvis) which can lead

to postural problems.

The varied exercise demands of the circuit offerfurther advantage in highlighted individualqualities of movement—timing, balance, fluencyand coordination, as well as strength/strengthendurance aspects. Each session does thereforehave its clinical/diagnostic aspect. In fact the sheernumber (sometimes well over 100) and quality ofthe athletes who have used my circuit, over morethan a decade, have provided invaluable insightsinto the physical machinery which forms the basisof outstanding performance.

This piece was reprinted, courtesy of Track & Field News.Originally appeared in Track Technique in 1988. All copyrightsretained by TFN and the author.


SHOE REVIEWS: Motion Stabilizing—iii | Neutral—iii | Performance—v

Each new season brings with it the anticipation of improved design and new materials. The shoes that endured our weartest-ing process represent the best shoes for a variety of feet and runners. The influence of “Natural Motion” and a reexamination

of design and available materials can be seen in the changes that have been made in a number of the shoes. Many shoes in allcategories have been lightened up and have lower profiles, though there are still a number of heavyweight shoes with heavy-duty motion stabilizing technologies, or multiple layers of plush cushioning.

Such changes have further established some best practices that improve overall comfort. All brands have their own lasts andformulations of basic materials that allow them to address the majority of runners’ requirements for fit and feel. The number ofofferings in the Neutral and Performance shoe categories continues to grow, while those in the Motion Stabilizing category,though smaller in number, are becoming more precisely tuned to give better support and a more efficient transition from heelto toe-off. While there are some new patents in both design and use of materials, a number of innovations have spread through-out the industry so rapidly that they have already become best practices, and the consumer is the ultimate beneficiary.

Shoe companies use slightly different lasts (the foot-shaped forms on which shoes are made) and proprietary midsole formu-las, and those result in a wide range of offerings on the market and improved chances that runners can find a shoe to matchtheir fitness and biomechanics. It may take a bit of time to check out all the options, but you’ll know the right shoe for you whenyou try it. We offer this Review as a starting point.

spring shoe review 2010:Spring Shoe Review 09 2/24/10 9:52 PM Page 1

Welcome to the Running Network’s 2010 Spring Shoe Review!

Barefoot running has been a hot topic of late: Should you run in shoes or do they hinder your

natural movement? This discussion surfaces every decade or so, and in my 30+ years in the

sport, I’ve developed my own take on this, which was corroborated by Cregg Weinmann at last

year’s Running Network meetings. All things being equal, a runner should run in the least amount

of shoe they can, depending on their biomechanical needs. It’s true that some people can run

barefoot or in minimalist shoes on long runs, etc., but others risk injury that way. I suggest what

my college coach, Dan Durante, had me do: Take a varied approach. I ran on grass, dirt trails,

roads and tracks. I ran on beaches barefoot or grass tracks once in a while. I ran in light shoes

during fast sessions and had my favorite (heavier) training shoes for long runs and easy days. I

also noted that the better shape I got in, the lighter the shoes I could successfully train in. Just

remember that this is a personal decision about what works for you in your own set of circum-

stances. Find the right shoe or shoes for you, and add some variety to your training surfaces—

you’ll have healthier feet for it!

As always, thanks to Cregg Weinmann, our RN footwear reviewer, Kristen Cerer, our design-

er, Marg Sumner, our proofreader, and Christine Johnson, our RN project manager. We ask you

to use the Running Network’s Shoe Review as the starting point in your journey to find your per-

fect running shoe. Go to your local running store (we track 683 of them at runningnetwork.com’s

Store Locator) to finish the journey!

Larry EderPresident, Running Network LLC

ii | Running Network 2010 Spring Shoe Review

American Track & Fieldwww.american-trackandfield.com

Athletes Onlywww.atf-athlete.com

Athletics (Canada)www.otfa.ca

Austin Fitwww.austinfitmagazine.com

California Track & Running Newswww.caltrack.com

Club Runningwww.rrca.org/clubrunning

Coaching Athletics Quarterly www.coachingathleticsq.com

Colorado Runnerwww.coloradorunnermag.com

Get Active!www.getactivemagazine.com

Greater Long Island Running Club’s Footnoteswww.glirc.org

Latinos Corriendowww.latinoscorriendo.com

Michigan Runnerwww.michiganrunner.net

Missouri Runner & Triathletewww.morunandtri.com

Running Journal & Racing Southwww.running.net

RunMinnesotawww.runmdra.org

RunOhiowww.runohio.com

Track & Field Newswww.trackandfieldnews.com

USATF’s Fast Forwardwww.usatf.org

USATF–New England’s Exchange Zonewww.usatfne.org

The Winged Footwww.nyac.org

The Winged Mwww.themac.com

Youth Runnerwww.youthrunner.com

Reviewer: Cregg Weinmann ProjectCoordinator/Editor: Christine JohnsonDesigner: Kristen Cerer Proofreader:Marg Sumner, Red Ink Editorial ServicesShoe Photography: Daniel Saldaña,Cregg Weinmann Advertising Sales:Running Network LLC, Larry Eder, President,920.563.5551, ext. 112, [email protected]: Larry Eder, 608.239.3785 Website: www.runningnetwork.com For a Media Kit, please visit our website.

This 2010 Spring Shoe Review is produced inde-pendently by Running Network LLC for its partnerpublications. All shoes reviewed were tested byexperienced, competitive runners who werematched to the biomechanical purpose of eachshoe model.

Copyright © 2010 by Running Network LLC. AllRights Reserved. No part of this publication maybe stored, copied, or reprinted without prior writtenpermission of Running Network LLC.

Running Network LLC and its partner publicationssuggest that, as with all fitness activities, you meetwith a healthcare professional before beginning orchanging your fitness regimen.

Runn

ing

Netw

ork

LLC

Part

ners

K-Swiss Keahou IISaucony ProGrid Triumph 7Best Shoe—Neutral

Scott Makani IIBest Shoe—Performance

Nike Zoom Structure Triax+ 13 Best Shoe—Motion Stabilizing

adidas adiStar SolutionBest New Shoe

Brooks Glycerin 8Best Renovation

AWARD WINNERS

BEST SHOENeutral

S P R I N G 2 0 10

BEST SHOE

S P R I N G 2 0 10

Performance

BEST SHOEMotion

StabilizingS P R I N G 2 0 10

BEST RENOVATIONSPRING 2010

BEST NEW SHOESPRING 2010

s: ring shpe revieo 4212:S: ring Shpe Revieo 2a 3/5/12 12:47 PM P0ge ii

iii | Running Network 2010 Spring Shoe Review

ASICS GT-2150 $100The best-selling technical running shoe enters the back half of its second decade with a plan: Be consistent. The design staysas near as possible to previous versions, only tinkering with improvements to materials, especially those at the top of ASICS’impressive line. The similarity with the 2140 extends from the upper, with minor adjustments in the overlays and a loweredankle collar for better fit, to the midsole, through to the shank and outersole. The great cushioning and stable ride are welldialed-in, providing long-time users what they expect: a well-protected, securely delivered run. Runners with stability needsshould seek out the GT-2150 and give it a test run.

“Snug, comfy and feels good. Cushioning is great; my feet are fine even after a 12-mile run. They seem a little lighter than their predeces-sor: keep what works and fix the little things.”

Updates the GT-2140 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–14,15,16,17(D), 7–14,15,16,17 (EE), 8–14,15,16,17 (EEEE), 7–14,15,16 (B); Women 5–13 (AA,B), 6–13 (D) • Weight: Men 13.2 oz. (size 11); Women11.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

Brooks Adrenaline GTS 10 $105Brooks’ go-to shoe (what did you think GTS stood for?) passes the decade mark with a few new twists. The upper elicits thedesign ethos established more radically in the Trance 9. Here the supportive overlays are effectively distributed to keep the meshopen where needed, while holding the foot over the midsole with the help of a sturdy new saddle overlay on the medial side.The midsole hints at more open segmentation, especially in the heel, improving the transition from heel to toe (a weakness withprevious versions). The forefoot maintains its great flexibility, and the heel and forefoot are bridged by a brawnier TPU shank.The overall weight is more than half an ounce heavier, but the improvements to the support and ride seem worth it.

“The Adrenaline has worked well for me, I know what to expect: comfortable fit, plenty of cushion, and great stability. Still a great shoe, inmy opinion. There’s not much that needs improvement on this series of shoes.”

Updates the Adrenaline GTS 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men7–13,14,15; Women 5–12,13 • Weight: 13.2 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: CombinationStrobel slip-lasted, Texon heel board

Nike Zoom Structure Triax+ 13 $100Formerly one of a trio of Triax shoes, the Zoom Structure is the only survivor, though any resemblance to the original is lost in themists of time. The goal of the Bowerman series is to maintain the essence of each shoe while incorporating improvements as theybecome best practices. The upper now sports simplified overlays, with more effective rearfoot strapping to lock the heel into itscradle in a manner similar to the Equilon. The mesh is open, especially across the metatarsals, freeing the bunion window. Themidsole is essentially unchanged, except for more pronounced flex grooves in the lateral crashpad that improve the touchdownand transition to toe-off. The remaining changes are largely cosmetic, but this scaling back has shaved nearly an ounce from theshoe. Its combination of great fit, ride, and stability earned the Zoom Structure our Best Motion Stabilizing Shoe award.

“Slipping these shoes on, I like the snug fit and the sturdy support. The first run proved the fit was good, especially the new supports inthe heel. There is a noticeable amount of cushioning in these shoes. Overall, my foot felt secure and ‘well liked’ in this shoe. The balance,

stability, and support are first-rate.”

Updates the Zoom Structure Triax+ 12 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes:Men 7–13,14,15; Women 5–12,13 • Weight: 12.4 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted, Cushlon board

Pearl Izumi Fuel $100The Fuel is a new shoe for Pearl Izumi and features some new approaches with its technology. The fit of the upper is glove-likefrom the heel to the midfoot—almost a racing shoe fit—but the forefoot has a roomy feel across the metatarsals to the toes,which, while common, is not standard fare. The ride is firm and responsive, a nice blending of quality EVA and Skydex ele-ments in the heel and forefoot. The abbreviated Syncroframe is as effective as previous versions while lightening the shoe a bit,though it’s still no lightweight. Overall, the shoe provides just enough support and stability for overpronators looking for lessbulky control.

“I love the fit of these shoes! The one-piece upper distributes security across the entire foot and helps to reduce the overall weight of theshoe. The ride was firm but not clunky, very stable without being too stiff. These are the best of the Pearls I’ve tried.”

NEW • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14; Women 5–11,12 •Weight: 13.1 oz. (men’s 11); 10.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas adiStar Solution $120The new Solution is aimed at runners who want a responsive ride with a little stability and a measure of comfort. Part of theadiStar family, it features a performance fit in a heavy-duty daily trainer. The upper feels plush, thanks to the cushioned butsleek tongue and the smooth finish of the interior. The midsole is substantial and nicely responsive and protective, while theForMotion cassette provides a smooth transition and good stability. The adiWear heel and blown rubber forefoot are typicalsetups and are well executed. The versatility and ride of the adiStar Solution earned it our Best New Shoe award.

“Good overall feel, comfortable fit, nice cushioning underneath. The upper is padded where needed, but not overdone. The midsole is firm,but responds well; not mushy. Great stable feeling, and a durable, reliable shoe.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6.5–13,14,15;Women 5–12 • Weight: 14.5 oz. (men’s 11); 12.4 oz. (women’s 8) • Shape: semi-curved to curved

BEST SHOEMotion

StabilizingS P R I N G 2 0 10

BEST NEW SHOESPRING 2010

MOTION STABILIZING | NEUTRAL

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NEUTRAL

iv | Running Network 2010 Spring Shoe Review

adidas Supernova Glide 2 $100In its second outing, the Glide takes a direct aim at performance without sacrificing the quality of the original. The upper usesa very breathable, engineered mesh that’s constructed with openings in some areas and is more solid in others. The midsolehas a little softer feel—still quite flexible—but more solid. Thanks to the multiple layers of midsole/innersole materials andthe Strobel board, the shoe has a cushy feel while still being resilient and responsive—a fine line that this shoe negotiates well.The new blown rubber forefoot has a little better traction than the original Glide did and a rubbery, resilient bounce. The fit andride will be familiar to adidas fans.

“Great glove-like fit, but enough room in the toe box to wiggle toes! Wore them on long runs, were great on the hills. They were definite-ly bouncy and squishy. Very comfortable and holding up well.”

Updates the Supernova Glide • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation •Sizes: Men 6.5–13,14,15,16,17,18,19,20; Women 5–12 • Weight: 13.3 oz. (men’s 11); 11.3 oz. (women’s 8) • Shape: semi-curved tocurved

Brooks Glycerin 8 $130Brooks introduces a new technology with its flagship neutral shoe. DNA is a rubbery cushioning element with the unique abil-ity to respond according to the force applied to it: softly when a little pressure is applied, more firmly when more pressure isapplied. DNA not only outperforms Brooks’ longtime HydroFlow technology, it’s also more environmentally friendly. The upperclosely mimics the familiar fit of the past few iterations, with open mesh and a supportive saddle design. The midsole retainsmuch of the feel of its predecessor but with a little better transition and a more responsive feel. Minor adjustments to the shankand outersole maintain the Glycerin’s support and durability and sports the inscription in German: “Laufen ist in meiner DNA”or “Running is in my DNA.” The performance, upgraded materials, and execution earned the Glycerin 8 our Best Renovationaward.

“The fit is familiar: secure with a good feel around the ankle collar and roomy in the toes. The cushioning is quite good, but the reboundand responsiveness are a big improvement. I was certainly impressed.”

Updates the Glycerin 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15 (B,D,2Ewidths); Women 6–12 (2A,B,D widths) • Weight: 14.6 oz. (men’s 11); 12.7 oz. (women’s 8) • Shape: semi-curved

K-Swiss Keahou II $100The K-Swiss line has expanded to six serious shoes; the Keahou is the quality neutral model. The upper is a low-key combi-nation of quality components, including air mesh and synthetic overlays, which draws attention purely by performance: it fitsand supports the foot. The midsole is single density EVA with a couple of nifty dampening inserts of Superfoam in the heel andStrobel board, and GuideGlide in the forefoot, all providing a responsive, cushioned ride. The blown rubber forefoot, TPUshank, and carbon heel are expected and best practices, but they’re done well in the Keahou. The combination of ride, execu-tion, and value earned the Keahou II a tie for our Best Neutral Shoe award.

“Roomy fit up front, but nice and snug in the heel. Premium shoe. The quality really came through with its consistent, protective cushion-ing and design. It performed very well for me.”

Updates the Keahou • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women5–11,12 • Weight: 13.5 oz. (men’s 11); 11.5 oz. (women’s 8) • Shape: semi-curved

Puma Complete Ventis $100The new Ventis is a sibling to last season’s Velosis and is a surprisingly plush addition to the lineup, especially consideringthe price difference between the two. The upper is open mesh, which effectively handles the job of securing the foot while keep-ing it cool, along with well-placed synthetic overlays for support. The midsole is responsive, combining DuoCell and ldCellcomponents with the polyurethane innersole and EVA Strobel board for good, step-in comfort, as well as overall cushioning.The outersole of carbon rubber in the heel and blown rubber in the forefoot is well designed for flexibility and smooth transi-tion from heel to toe. A solid shoe for neutral runners, the Ventis offers another fit option, as well as Puma’s unique look.

“Fit great in the heel, enough toeroom, though on really long runs the overlays across the metatarsals rubbed a bit. The cushioning wasvery good; no sore feet even with half-marathon training.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5.5–12 • Weight: 14.0oz. (men’s 11); 12.0 oz. (women’s 8) • Shape: semi-curved

Saucony ProGrid Triumph 7 $130The Triumph 7 makes several gains over the Triumph 6. The step-in comfort and cushioning are noticeable right out of the box.The upper sports a few more millimeters of memory foam in the ankle collar, which provides a very plush feel, and a soft, mois-ture-wicking lining that adds to that sensation. Though reworked, the midsole is familiar and suited for high mileage and pro-tection. The outersole is a new configuration of blown rubber under the ball of the foot, which is a little more durable withoutsacrificing cushioning. While some of the shoes in this category have pared things back, the extra weight and price here makea significant addition to the Triumph’s deluxe fit and feel. The blend of design, componentry, and comfort earned the ProGridTriumph 7 a tie for our Best Neutral Shoe award.

“Nice fit, supports the middle of my foot; toe box adequate; heel snug, but not too snug. These are comfortable shoes and my foot feelsprotected from feeling rocks/pebbles underfoot. Good compression of the midsole, but [does] not get bogged down in too much cushion-

ing. I like these!”

Updates the ProGrid Triumph 6 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15;Women 5–12 • Weight: 14.4 oz. (men’s 11); 12.9 oz. (women’s 8) • Shape: semi-curved

BEST RENOVATIONSPRING 2010

BEST SHOENeutral

S P R I N G 2 0 10

BEST SHOENeutral

S P R I N G 2 0 10

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v | Running Network 2010 Spring Shoe Review

Under Armour Apparition II $95The second round of running shoes from Under Armour addresses some issues of the first round and builds on its strengths.The upper is open mesh similar to that of the original, with adjustments made to the Fit-Sleeve that improve the fit and com-fort. The midsole and outersole are just a bit better than round one, with a good transition, durability, and a responsive, resilientride. The weight is toward the beefier end, but acceptable in a heavy-duty trainer. The Apparition sports a price adjustment thatmakes it a decent bargain. Though not a dramatic change, the performance and upgrades show the Apparition II is headed inthe right direction.

“They feel really nice, slipper-like. No problems straight from the box for a 6.5-mile run. The cushion on this particular shoe was not dis-appointing, but not exceptional either, though no sore feet, which, for me, is saying something.”

Updates the Apparition • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13,14,15; Women6–11,12 • Weight: 14.3 oz. (men’s 11); 12.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobelboard

Karhu Forward Fulcrum $130The new Forward Fulcrum employs the expected top quality components. The upper is a lightweight, perforated mesh that’swelded to eliminate seams and open across the metatarsals to nicely accommodate bunions or a wide forefoot. The midsole isa resilient and responsive EVA, which has a good level of cushioning. The ratio of midsole material in the heel vs. the forefootpitches the foot forward for a quick toe-off, but the exaggerated lean may not suit all neutral runners as it does run “downhill”a bit. The outersole is the same effective carbon and blown rubber of other Karhu shoes and is executed at its usual high stan-dard. Its light weight is a bonus.

“The upper has a smooth, comfy feel and good, secure fit. Unexpectedly light, especially for such a well-cushioned running shoe. Greatheel cushioning, and the flow to the forefoot really keeps you on your toes, even when you are tired. I think it is about as good a shoe as

I have worn.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 8–13,14;Women 6–11 • Weight: 11.6 oz. (men’s 11); 11.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Mizuno Waverider 13 $100The Waverider 13 maintains the momentum of its predecessor, balancing light weight with protective cushioning. The uppershows typical Mizuno design caution by making subtle alterations to overlays which seem almost cosmetic, but are wellthought-out. The most noticeable change is the new lining material, which is softer and cradles the heel better. The midsole isessentially unchanged, though new tooling always subtly affects the ride; here a little foam has been added under the Waveplate to better cushion the touchdown. The outersole is unchanged, providing effective durability and traction.

“They proved to be one of the most reliable daily trainers in my rotation. They fit snugly where needed, roomy in the toes. They have agood level of cushioning, but when I was fit, they were super efficient—a great extension of my feet.”

Updates the Waverider 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15,16;Women 5–12,13 • Weight: 11.9 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Zoot Ultra TT 3.0 $130The third round of the Ultra TT maintains effective performance without rocking the boat. The upper is little changed, adding abit of reflectivity—TT does stand for Triathlon Training, after all—but leaving the lacing and entry points unchanged. The TPUat the heel and toes was overkill and has been replaced by lighter weight HF-welds that do the job. The midsole and outersolehave no changes, save cosmetic, since the cushioning and performance were well dialed-in last season. Very light for a neu-tral training shoe, the Ultra TT 3.0 can handle a good share of mileage, as well as faster running and racing.

“Fit like a sock, very smooth. Surprisingly, they had a good deal of cushion. I especially enjoyed the impact on landing with my heel. Theywere great for tempo runs and races.”

Updates the Ultra TT 2.0 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–12, 13,14;Women 6–10,11 • Weight: 9.3 oz. (men’s 11); 7.4 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel DS Trainer 15 $110Perhaps the most iconic model of this category, the Gel DS Trainer turns 14. The bulk of the changes (though there aren’t a lot)are in the upper, where the overlays have been altered at the toe and reduced in the heel, and the mesh is a bit more open.Support and fit, however, are indistinguishable from last season. The midsole and outersole are the same, with slight adjust-ments to the Trusstic support in the shank. The overall effect adds up to a quality, stable, well-cushioned ride that fans of theseries will be pleased with. Runners looking for a great blend of lightness, stability, and cushioning should consider the DSTrainer 15.

“Great fit. It’s shaped somewhat to fit perfectly around the mold of your actual foot. Nice cushioning and no hard spots anywhere. A sta-ble ride; no need to worry about any wobble. Excellent lightweight trainer, good for mid to long training runs or races.”

Updates the Gel DS Trainer 14 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men6–13,14,15; Women 5–12 • Weight: 11.3 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: slip-lasted

NEUTRAL | PERFORMANCE

STABILITY

NEUTRAL

NEUTRAL

NEUTRAL

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vi | Running Network 2010 Spring Shoe Review

Mizuno Wave Elixer 5 $105This Elixer is the best yet, expertly blending lightness, stability, and ride. The upper sports minor changes to the overlays andnew support straps of stretchy synthetic material shoring up the medial side. The base of the entire upper is a uniformly shapedairmesh. The Wave plate is unchanged, but the midsole is AP+—the old AP with new polymers added for a better rebound—which softens the cushion of the shoe, while making the ride much more responsive. The outersole features a new configura-tion of G3, moving from the dots of PU to a combination of chevrons and fins that improve traction and durability. The Elixerhas always been a good choice in the performance category; now it’s even better.

“They fit well, like Mizuno always does. I was surprised how comfortable the shoe was, especially the cushioning. I felt like I was in closecontact with the ground but still able to have the protection and ‘spring in my step’ that the shoe afforded me. I liked the shoe style and

function. It has become one of my favorites.”

Updates the Wave Elixer 4 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation •Sizes: Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted

New Balance 740 $85Despite the number reset, the 740 is the second round of last season’s 749. There’s also some resetting of the upper design,making a visual alignment with the NBx firmament. The upper shows a subtle change in fit and support; while still built on theNew Balance performance last, the shoe feels wider, and the N-lock lacing has been internalized and lacks the separately-adjust-ing feature of the external version. The midsole has been slightly resculpted to better incorporate the N-Ergy cassette, but ismuch the same as the previous heel setup. The more supportive shank and the adjusted flex grooves allow a very responsivetoe-off. This version has more forefoot volume with the responsive cushioning and stability of its predecessor.

“Roomy fit, but seemed to work OK. Good amount of cushioning, yet allows you to feel the road. Keeps the foot stable and pace quick.Was a good tempo shoe, but I’d rest these on easy days. Above average sole durability; the heel plug is very wear-resistant.”

Updates the 749 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15,16(D,2E,4E); Women 5–11,12,13 (B,D) • Weight: 11.7 oz. (men’s 11); 9.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobelslip-lasted

Nike LunarElite+ 5 $100 The Lunarlite foam has been working its way through many of Nike’s established performance shoes, transforming them intonew shoes. The LunarElite+ 5 retains only the mission of the Elite+ 4: to provide a light, responsive, stable ride. The re-vampedupper is now a no-sew, seam-free combination of mesh and synthetic overlays, with Flywire for midfoot support. The close fitis not quite racer-like, but it’s secure and comfortable. The Lunarlite midsole features Nike’s Dynamic Support which is softenough for neutral feet and stable enough for mild to moderate overpronators. The ride is typically cushioned and responsive—the snappiest Lunar shoe yet.

“The fit was pretty good and the smooth interior was appreciated. Not as snug in the arch as some tempo shoes or racers. The cushion-ing and weight are where the shoe really shines and durability has been great, the cushioning really holds up.”

Updates the Elite+ 4 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes:Men 7–13,14,15; Women 6–11 • Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Reebok Premier SF Attack $90The SF Attack is new to the Reebok Premier line, and a bit of a sleeper with a unique design. The upper is open airmesh withthe toe cap as the only forefoot overlay, making them light and bunion-friendly. The Smoothfit upper (the “SF” in the name)supports the midfoot without interior seams, securing heel and midfoot with a soft, sueded feel. The midsole is responsive anddurable injection-molded EVA, with a second density adding a good measure of stability. The DMPRTek outersole providesgood flexibility with proven durability and a bit of extra cushioning. For performance, stability, and its great light feel, thePremier SF Attack deserves serious consideration.

“Great fit. I ran a half marathon in these three days after I got them and had no blisters or sore spots. Right amount of cushion for runningon the road, and nice and straight and stable. These are probably the lightest shoes I have been able to run in and feel like I have good

cushion and support, and can run some longer miles in.”

NEW • Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13,14,15; Women 6–11• Weight: 11.4 oz. (men’s 11); 9.5 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Scott Makani II $110After a start with European triathletes, Scott brings a range of training and racing shoes to the U.S. market. Of these, the MakaniII may be the most versatile, managing the wear and tear of training while being light enough to race in. The upper is the typ-ical lightweight mesh, but with a stretchy inner sleeve through the midfoot and a supportive saddle that cinches separately. Themidsole is a new EVA blend known as UltraLyte, which provides a nicely responsive ride. The midfoot features a second den-sity of EVA, as well as a shank of a carbon fiber element beneath a TPU window which, in concert, provide torsional rigidity byresisting excessive twisting. A combination of blown rubber in the forefoot and carbon in the heel and high-wear regions roundsout a familiar construction. It’s ultra light weight, responsive ride, and good stability earned the Makani our Best PerformanceShoe award.

“This is a very good-fitting shoe which snugs up nicely around my ankle and the toebox allows enough room for my toes to dig in duringspeedwork. This shoe is very responsive feeling with a nice flexible forefoot and a very stiff arch. The heel area absorbs shock well, and

the forefoot allows a feel of the ground while pushing off.”

Updates the Makani • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men6–12,13; Women 5–11 • Weight: 10.8 oz. (men’s 11); 8.7 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted,UltraLyte Strobel board

STABILITY

BEST SHOE

S P R I N G 2 0 10

Performance

PERFORMANCE

STABILITY

STABILITY

STABILITY

STABILITY

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CA: What type of training should a 14- to 17-year-old U.S. distancerunner be doing?

McMillan: For most of the year, the focus should be on the

"edges" of the pace ranges—easy running for building endurance

and leg speed/technique sessions to build proper technique

and the ability to run fast. I advise younger runners to save race-

specific training (800, 1600, 3200 and 5K pace/efforts) for only

the last few weeks before their peak races (XC Championships

or Outdoor Track Championships). I've had great success with

this model as it avoids peaking too soon (a big problem in high school

runners) and sets them up to be able to progress from year to year while in high

school and to be ready for the transition to collegiate running.

CA: What type of mileage?

McMillan: A general rule would be for freshmen to run 25–35 miles per week,

sophomores 35–45; juniors 45–60 and seniors 55–75 (women runners may run

slightly less depending on their durability). The coach will quickly see which runners

are the better athletes and can advance this schedule for those that are the most

gifted and injury-free. This mileage progression assumes that the athlete is starting

from scratch and has never run before. The key for me is consistency. The runner

should train at a level that will allow him/her to train consistently. If done correctly,

the runner will arrive as a senior with three years of solid aerobic development, as

well as leg speed/form development and racing experience.

CA: What role does core training play for a young athlete?

McMillan: Injury is runner enemy #1. A strong core can lead to greater injury

resistance and is something that is very safe to do. Doing a few simple exercises is

all it takes. If I could go back to high school, I would focus a lot on my core and hip

development.

CA: How can young and adult road runners use miCoach to help their training?

McMillan: Most runners do too much too soon. Most underrecover after hard

workouts and overtrain during important workouts. miCoach provides the voice of

reason and ensures that, if you listen, you will stay injury-free and progress. You'll

avoid the pitfalls that usually lead to injury, burn-out or poor performances. Most

importantly, it helps you learn your body, and once you know your body better, you

can continue to advance your fitness for years on end.

CA: How did you change Brett’s training after university?

McMillan: As with all the athletes I coach, it was all about gradual, yet progressive

adaptation in all aspects of fitness. With mileage for instance, he was running

75–85 miles per week when he finished college. In his first year, we built him up

slowly until he could run 95–100 miles per week. Then, the second year, we built his

base mileage up to 100–110 and this last training cycle, he was able to run 120–130

miles per week consistently with a peak mileage of 140 in his marathon training

cycle. So, it took us two and a half years to get him to the level necessary for the

goals he had (e.g., racing a fast half marathon and marathon). Everyone can apply

this type of gradual progression.

Coaching Athletics Talks With ...

Greg McMillan

25Coaching Athletics Quarterly - Winter 2009/2010Photo by: Victah, PhotoRun.NET



CA: How does tempo work fit in for Brett?

McMillan: I love to think of tempo runs and Brett. Not just because he's

really good at them, but because it was the topic of tempo runs that

showed me we were going to have a successful coach–athlete

relationship. We were preparing for his first post-collegiate track season,

and the training was going well, but Brett felt he needed a few more

tempo runs. The way he felt comfortable enough to come to me and let

me know about it even though we hadn't even been working together

for a year yet showed me that this was going to be a fruitful

relationship.

For tempo runs themselves, I don't advise as many as other coaches

do. I find them to work very, very well at bringing an athlete to peak

condition so I save them for later in the training cycle. I see a lot of

runners get too fit too quickly using weekly tempo runs, and then they

plateau. Brett likes tempo runs, and I provide a few more for him than for other

runners who aren't as adept at them but I still save them for later in his season.

CA: What was his training like in the last 10 weeks?

McMillan: We focused on three things: weekly running volume, marathon-specific

workouts and variety to keep him excited. For volume, we went from 110–120 miles

per week that he was running in the fall and bumped it up to 120–140 miles per week

for 5 weeks. We actually wanted to do more, but he had an iliopsoas problem as we

started the marathon program, so we didn't get the eight weeks of high mileage in

like I had hoped. Luckily, he had two years of good mileage under his belt so it

worked out okay. For marathon-specific training, we did tempo runs (4–7 miles; two

of these), steady-state runs (marathon effort runs of 8-12 miles; four of these), long,

easy runs (including one 24-miler, one 26-miler and one 28-miler) and long, tempo

runs (two 15-milers and one 18-miler, starting at 30 seconds per mile slower than

marathon race pace and finishing the last 5 miles at or below marathon race pace).

For variety, we also performed a few shorter workouts, like the 200m 20–24 times,

the 400m 12–16 times, as well as fartlek runs of 15–20 x 1 minute on and 1 minute

off and an occasional hill workout.

CA: How did you mentally prepare him?

McMillan: I wanted him to think about two things: First, I wanted him to have a

healthy respect for the marathon distance. I wanted him to know that it would be a

very, very tough race and that he must put in the training to get his mind and body

ready. I inserted several training sessions to try to really fatigue him so he would get

a taste of what the marathon would be like. Second, I wanted him to know he was,

in fact, well prepared and, using the data from the training, he was ready to run a

good one—and it was clear he was ready for a fast one. He was on board with both

and his confidence grew as the race drew near. Then I simply tried to keep him calm

in the last two weeks when all marathoners begin the "marathon freak out."

CA: How fast can he go?

McMillan: I don't know. I believe he can run near 1:00:00 for the half marathon in

the next two years, and that should allow him to run 2:05–2:07 in the marathon.

Obviously, there are many things that must go right for those times to be run, but we

never put limits on what we can do. The sport of marathoning today requires that you

run 2:05–2:06 to be a player on the world scene, so we must shoot for that. Some

athletes may be faster than this in the marathon but all elite U.S. marathoners must

set their sights on this range. Step one is doing the work to build the body and mind

to be able to do it, and step two is believing in yourself that you can do it.

CA: What did you learn from coaching him?

McMillan: Our system of training works. Our group environment works. And if I can

get the athlete to truly believe in himself, he can accomplish more than he thought

he could.

Photo by: Victah, PhotoRun.NET

26-32:Layout 1 3/3/10 11:42 AM Page 26


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As noted in this space two years ago, the very admirable idea of Title IX has beentwisted over the past 30-odd years into a form that threatens the future of theUnited States’ performance in the Olympic Games.

Since Title IX was enacted in 1972, and the bureaucratic promulgation of“guidelines” which have gradually hardened into fiat law, university after university hasdropped participation in a number of men’s varsity sports, citing Title IX as the reason.

The worst hits have been taken by men’s wrestling and gymnastics. More than 400collegiate wrestling teams have been discontinued, and according to the NCAA only 17Division One men’s gymnastics programs are still competing. Seventeen!

Track and field and swimming have also been hard hit. Among the men’s swimmingprograms dropped are UCLA and Miami, which between them have produced 27Olympic medals. The scores of major discontinued men’s track programs includeSouthern Methodist, Bowling Green, West Virginia, Western Michigan, Oregon State,Ohio University and James Madison.

From 1896 through 2008, according to the latest numbers I cold find, America’sathletes have won a total of 2,197 Olympic medals. 1,,132 of them (51.5%) been won bymale athletes in just four sports -- men’s track and field (619 medals), men’sgymnastics (58), men’s swimming and diving (341), and wrestling (119) -- the verysports that have suffered the most from the restructuring of collegiate sports broughtabout by the current Title IX “rules.”

If that isn’t a crisis for the USOC and USATF, what is? Where is the USOC going tobe if the four sports that have won 51.5% of all U.S. Olympic medals go out of business?Where are our great track and field athletes going to develop their skills if collegescontinue to drop the sport?

Equity in Athletics (EIA), a non-profit organization, has sued to change the Title IX“rules” which universities say is the reason why so many men’s programs have beenchopped. I believe USOC and USATF should support EIA financially, organizationally,and with amicus curiae briefs, and so should the leaders of every NGB involved with anOlympic sport.

If they don’t recognize that this is a crisis and start thinking about ways to solve theproblem, U.S. medal counts will go down and not up. This has already happened inmen’s gymnastics and wrestling, which brought home only three medals from Beijing.It may not happen in 2012 (Doug Logan may get his 30 medals), but it will happen in Rioand beyond.

The American development system for most Olympic sports is our high schools anduniversities. This has proved to be an excellent way to develop Olympic medalists.

Title IX is being used — misused — to destroy this system.

If USOC and the NGBs don’t do something about Title IX, it sure as hell will dosomething about them. And it will happen in the next 10 years.

— James Dunaway

USATF and USOC aremortgaging their future byignoring the Title IX Crisis

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CA-2010-WINTER_LORES

Documents

coaching spring

coaching athletics quarterly

issue of coaching athletics

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adam johnsoneder

fort atkinson